Ozmo, the first project launched by Groking Lab, announced the addition of a new widget to the Garmin Connect IQ Store. The Ozmo Connect IQ App allows users to easily view their hydration goal and progress from their compatible Garmin device. Connect IQ, an open developer platform for third-parties to create experiences for compatible Garmin wearables, bike computers and outdoor handhelds, lets users customize their Garmin device to reflect their unique personalities and needs.

The app is the latest to join the Ozmo Smart Hydration Platform, which consists of the Ozmo Smart Bottle, Ozmo Water App, and supported fitness trackers. The Platform recommends and tracks customized daily water and coffee intake to users for well-balanced drinking.

“I’m so excited to see Ozmo join our Connect IQ community. Hydration is so important, yet even our most active and health-conscious users often neglect this necessity,” said Dan Bartel, Garmin Vice President of worldwide sales. “I believe that Ozmo’s presence on our devices will enrich the Garmin experience for our users.”

How will users benefit?

Users benefit from instant post-workout feedback from the new Ozmo App on Connect IQ. Here’s how it works. First, the user saves an activity on a Garmin device. Then, Ozmo analyzes this data and sends advice on how much water to drink to rehydrate. Users will also have the ability to manually log water consumption directly from their Garmin wearable. This instant sync of hydration data makes it easier to view hydration efforts, motivating and encouraging users.

The new and updated Ozmo Smart Hydration Platform takes full advantage of Garmin Connect IQ. With continuous hydration progress updates on watch faces, the Hydration Platform maximizes customization for those of an active lifestyle. Ozmo Connect IQ App is available at apps.garmin.com as well as in the device tab of Garmin Connect.

Note: The Ozmo Hydration Bottle widget on Garmin CIQ Store is currently compatible with iOS. The Android version will be launched soon.

Coffee is a beautiful thing to smell, taste, and see. Yes, see! There’s even a famous saying that goes: “The beauty of coffee is in the eyes of the beholder.” Okay, so maybe I’ve kind of tweaked that one. Still, it’s true that coffee can be appreciated as an art, and I don’t mean just latte art. Keep scrolling to see how Instagrammers blend coffee with art.

Henry Hargreaves(@coffeecupsoftheworld)

When you take out a coffee in the morning, you’re not just paying for the beverage but also the cup that holds the glorious drink. Every store has its own signature cup, some more creative than others.

Henry Hargreaves of @coffeecupsoftheworld recognized these take-out cups as cool, interesting, and beautiful. He started to collect coffee cups as souvenirs as he traveled then started documenting them and sharing them with the world.

Coffee Cups of the World has almost 100k followers, and Henry also accepts submissions for a richer collection of cool take-out coffee cups!

Josh Hara (@yoyoha)

Some coffee take-out cups are a bit on the bland and empty side. Take Starbucks cups for example (sorry!). Although its simplistic design with a green logo has become famous enough to recognize from across the street, it has a lot of white space.

Josh Hara of @yoyoha saw the blank side of his Starbucks coffee cups as a potential canvas. When he thought of a clever coffee-related cartoon, he drew it on a coffee cup. Ever since, he has been amusing his audience with ingenious and humorous works.

Josh has recently celebrated reaching 100k followers!

Nuria Salcedo (@nuriamarq)

You don’t have to be an artist to know that there are tons of art mediums out there: acrylic paint, watercolors, chalk, charcoal, colored pencils only to name a few. But did you know that COFFEE could be used as an art medium too?

Nuria Salcedo of @nuriamarq is an architect who has always been in love with drawing. While exploring art as a hobby, she started experimenting with coffee as a medium and fell in love. Nuria mixes coffee powder with water, much like one would use watercolors, and adds details with a brown pencil.

Nuria now has over 28k followers on her Instagram account, which is full of beautiful portraits and works of self-expression.

Ghidaq al-Nizar (@coffeetopia)

Used coffee grounds can be more useful than expected. It can be used as a fertilizer for your plants, as a fridge deodorizer, and – again – an art medium.

Ghidaq al-Nizar of @coffeetopia is an environmentalist and artist uses coffee stains and grounds for his artworks. All about minimizing waste, Ghidaq creates mini-paintings incorporating coffee thumbprints and dried leaf canvases. His beautiful miniature pieces are often inspired by literature.

Ghidaq has a strong following of over 45k on Instagram and even offers some of his works for sale!

Ria Sim @CoffeeCakesCafe

Coffee is a magical beverage. It enables us to get through the day without acting like zombie and sometimes inspires us to be artists.

Ria always keeps her 42k followers entertained and inspired with constant updates and makes a point to interact with them through comments and giveaways.

While coffee is irresistible, you must remember that there is such a thing as TOO MUCH coffee. With Ozmo Java+, you can always keep tabs on how much water and coffee you are drinking. The charging stand will also keep you coffee warm, at the temperature it should be. If you want to read more about how to make your coffee healthier, read this.

We all want a healthy lifestyle, but sometimes we get stuck because we don’t know where to start. Well, who would do healthy better than a nutritionist? Meet Chelsea, a registered dietitian and Ozmo’s own in-house nutritionist. Chelsea’s super easy tricks throughout the day will give you a kickstart on a healthy, hydrated you. Pick up these daily habits and you will be as healthy as a nutritionist pretty soon.

7:00AM – Wake Up and Drink Water

I begin my day by drinking a cup of room-temperature water. Drinking Water first thing in the morning gives my metabolism a little boost. It also helps get my brain get ready for whatever the day may hold.

TIP: Keep a glass of water somewhere near your bed. You’ll thank yourself in the morning.

8:00AM – Brew Some Coffee

Did you know that your coffee can contribute to your hydration? But try not to exceed the recommended caffeine limit of 400 mg/day (or 4 cups of coffee). Caffeine is a diuretic, which means that overconsumption may cause dehydration. If you need a little pick-me-up in the morning, go for it. I start my day with a cup and a healthy breakfast and usually stick to about 2 cups of coffee per day.

Recommended menu: Muesli with fresh fruits and nuts YUMM!

10:00AM – (Don’t) Have Some Morning Snacks

Some people think nutritionists don’t have snacks, but who can blame me, or anyone? I’m no critic of early morning snacks, but they’re not a daily habit for me. Usually, I reach for a water bottle and drink some water first to check that I’m not mistaking thirst for hunger. After twenty minutes, if I’m still hungry, I go for a small snack. Read on if you want to know what a nutritionist’s idea of a healthy snack is.

12:30PM – Lunch Time

Because I usually trade in morning munchies for some water and I like to grab lunch at half past 12. As soon as I sit down for my meal, I sip on a tall glass of water. Mealtime is always a good time to remind myself of my hydration needs. Besides, it’s been proven that reaching half of your daily hydration goal by lunchtime increases the chance of you reaching that goal.

3:30PM – Snack Time

3:30pm should be National Snack Time. I love to munch on water-filled veggies with a lean protein to stay hydrated AND full!

Some of my other healthy favorite snacks are:

A piece of fruit with sunflower seed butter

Lettuce roll ups with a few slices of turkey or cheese

Air popped popcorn with raisins and pumpkin seeds

Hummus and veggies (like above!)

5:00PM – Workout Time

Everyone has a favorite workout. Mine is dance cardio. Exercise only increases the importance of hydration, especially with the rising temperature. I make sure to drink water before, throughout, and after my workout. The key is to pace yourself both for the workout and for the hydration. Plus, studies show that hydration boosts exercise performance.

6:30PM – Dinner Time

Oh, wouldn’t it be amusing to tell you Nutritionist Chelsea goes through the fast food driveway on her way home. But I don’t. I like to plan my meals so that at least half of my dinner plate is full of vegetables. I don’t survive purely on greens, but vegetables are important to my diet. They are full of vitamins and minerals and their water composition contributes to my hydration quota for the day!

Recommended menu: Grilled chicken with mixed greens and other veggies

9:00PM – Tea Time

Do you have a case of the munchies while relaxing in the evening? So do I… but I stop them in their tracks with a cup of herbal tea or hot water with lemon. Not only does this count towards my hydration goal, but it helps me unwind before bed too!

So we’ve taken a look at Chelsea’s day. What daily habits help you stay healthy?

Most people reach for that cup of coffee in the early hours of the day or the groggy hours after lunch. But can coffee do more than keep you awake? Perhaps yes. For a long time, athletes, professional and casual, have relied on coffee for that extra energy during workout or training.

The Statistics

According to the Harvard School of Public Health, 54 percent of American adults consume coffee, with the average amount being 3.1 cups a day. Also, the U.S. spending on coffee is at a mind-blowing 40 billion dollars per year. Although there are yet to be studies on how consumption of coffee varies with activity level, it seems that the active are more likely to depend on the coffee due to the extra busy days that arise from the squeezing exercise into an already hectic schedule.

The Questions

There may be no flashing neon lights reminding you about the side effects of drinking coffee, but we all know they exist. Because coffee comes from the seeds of Coffea plant’s berries, and how could something that comes from berries be harmful? After all, coffee is what kick-starts every morning and gets us working. But can you sip on your coffee with absolutely no concern about its side effects? Do you ever wonder which is better, regular systematic consumption of coffee or avoiding habituation completely? Finally, does coffee really improve athletic performance? If these questions have been burning in the back of your mind, then you should read on.

What is “Caffeine Withdrawal”?

Against popular belief, scientific literature tells us that there is no physical harm in drinking coffee. In fact, moderate consumption can benefit your body. There’s one catch: this positive effect is not caffeine’s work, but rather the coffee itself. Caffeine can be bad for you, and it all depends on your own physiology. Some people experience headaches, increased heart rate, tremors, or even performance impairment. On top of that, coffee has addictive characteristics and “caffeine intoxication” that comes from excessive intake can cause withdrawal symptoms, such as fatigue, headache, and difficulty focusing. The American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders (DSM-5) now categorizes caffeine withdrawal as a mental disorder, noting that many people are addicted to the process of coffee consumption.

The Benefits

Yet, there is plenty of scientific evidence that caffeine ups the endurance of the athlete via a type of fatigue resistance or an altered perception of effort. Recent studies recommend that consumption be kept modest, at a range of 1-3mg/kg BM or 70 to 150 milligrams caffeine before or during exercise. More is not necessarily better in the case of caffeine, and everyone’s body reacts differently to caffeine. So, it’s best to stay within the recommended range and keep track of your own consumption and your body’s reaction.

Should You Keep Drinking?

Finally, can someone “adapt” to caffeine consumption, dulling the positive effects of caffeine on athletic performance? There still needs to be research done on caffeine, athletics, and their relationship. However, it seems that the most recent studies are recommending coffee drinkers to continue their usage schedules rather than risk withdrawal symptoms. Some even state that the positive effects of caffeine on athletic performance increases with habituation, with less risk of the negative effects such as heart rate increase, tremors, and irritability. From this, we can conclude that a moderate caffeine schedule as part of a balanced diet is ideal.

As you can see, coffee consumption is perfectly fine for most people. The complexity comes from individual differences and the habit-forming nature of caffeine. What is definite is that recognizing that coffee is not a substitute for good-quality sleep and being aware of potential side effects of caffeine withdrawal is vital for any user.

So, track your coffee consumption and be mindful of the effects caffeine has on your body and athletic performance. Don’t make recording your coffee consumption yet another tiresome task, and leave it to Ozmo Java+. With this smart bottle, you can track both your water and coffee consumption just by taking a sip. Ozmo Java+ will detect your drink and do the work for you. Java+ can also keep your coffee warm at 114°F, or 45°C. (Learn more about Ozmo here.)

The modern lifestyle and health

In our modern urban lifestyle, we have learned to embrace stress. Every day we wake up early in the morning, hurry into our commute, and start our repetitive work routines. In the midst of the bustle, chances are we can’t really fit anything too healthy into our meals. And with summer approaching, the importance of water and hydration only multiplies. Many urbanites struggle to find a balance between work and life and don’t pay as much attention to their health as they should. This brings the question: should adequate nutrition and hydration be compulsory at work?

By implementing a guideline on healthy nutrition and hydration, companies will not only do their employees a huge favor. On top of that, they will set an example in improving the urban lifestyle as a whole. Here are some main points on why a company should set guidelines on nutrition and hydration in the workplace:

Poor health affects workplace efficiency

In many hustling-bustling metropolises like New York and Hong Kong, employees are often left with little time to focus on eating healthily. Many workers grab he quickest fast-food combo and only drink coffee or soft drinks. More often than not, these workers lose efficiency at work since such lifestyle will degrade their ability to focus. Not to mention that deteriorating health – combined with a high stress level – can result in higher rates of sick leaves. If companies could introduce measures to track hydration, set water-drinking reminders, and implement healthier eating habits, they could be solving the problem right at the core. It also helps employees who want to look their best in the summer season.

Employee benefits and positive corporate culture

In today’s workforce, salary packages are no longer the sole criterion when employees are searching for new jobs. Instead, employees look for companies with better non monetary benefits and working culture. A health and hydration guideline will create buzz in the job market. You company will enjoy a reputation as an organization that cares. This will attract top talents as well as CSR – conscious customers.

What can companies promote and how can they implement it

When implementing this idea, the last thing you want is to be perceived as a nanny-company. Strictly enforcing a health and hydration guideline could easily backfire. Companies should provide incentives instead, such as providing discounts to healthy food, giving out smart water bottles and smart hydration apps to employees, starting health-related interest groups, or introducing boot camps and yoga classes. Instead of enforcing a rigid standard, companies can promote a healthy lifestyle that can bring hydration, nutrition, and activeness into the workplace.

Happier employees, happier employers

At the end of the day, we spend 8 hours day (if not more) in the office. Our moods directly affect those around us, including coworkers. So, having happier employees will make the whole office vibe healthier and happier. With a more motivated workforce, there isn’t much doubt that employers will be happier too.

If you’re an avid exerciser, then you likely know staying hydrated is essential…but just how important is adequate hydration? Today I’m sharing why proper hydration is crucial and how you can boost your exercise performance through hydration.

It’s imperative to hydrate before, during and after exercise. The simplest way to tell if you’re hydrated before your workout is by the color of your urine. A pale yellow color likely indicates adequate hydration before your workout. During your workout, sip to your desire. Guzzling too much water at one time may lead to a cramp, so sip water slowly throughout the duration of your workout. There are number of Apps available which prove to be useful for tracking your water intake.

After your workout, it is essential to re-hydrate immediately! See below to determine how much water you need to adequately rehydrate your body after exercise. Your Ozmo smart water bottle will synchronize seamlessly with your activity tracker like Misfit, Fitbit and Garmin so that your hydration goal meets your activity level.

You’ve lost a large amount of fluids through perspiration during your workout so you need to replace these fluids in order for your body to continue to work properly. How much water do you need to drink to rehydrate appropriately?

The golden rule is to aim to re-hydrate with 125 to 150% of the fluid you lost while exercising.

How do you figure out how much fluid is 125-150%?

Weigh yourself before and after your workout. The difference between these two weights is the amount of fluid you lost while exercising.

Convert this number to kilograms (if it is not already). Divide your weight lost in pounds by 2.2.

Multiply the weight you lost in kilograms by 1.25 or 1.5.

This final number is the number of liters of fluid you need to adequately re-hydrate.

For example, if you weigh 150 pounds before your workout and 148 pounds after your workout, there is a weight difference of 2 pounds. To get the weight difference in kilograms, divide 2 pounds by 2.2. The result is 0.9 kilograms. Multiply this number by 1.5 and the result is that 1.4 liters are needed to adequate rehydrate your body after your workout.

While this method may seem cumbersome, it is the best method to use to figure out how much fluid you need to adequately rehydrate after your workout. It is best to work with a registered dietitian nutritionist to help you identify your individual needs. If you want to have a quick answer, you might well check out your Ozmo water app. Once the Ozmo app is synchronized with your tracker, it will show you how much you should be drinking to rehydrate after your workout based on calories you burnt.
Remember, the average exerciser does not require a special recovery drink with electrolytes after a workout. These beverages often contain added sugar and calories that your body does not require. If you are a professional athlete or training for an event, consult with a registered dietitian nutritionist for individualized recommendations to best meet your needs!